Open Water Acclimatization, 3 x 5 min
A first open water session with three easy 5 minute swims and short floating breaks, to get used to cold water, waves and no walls.
- Duration
- 28 min
- Distance
- 1,225 m
- Effort
- 30
- Level
- Beginner
- Focus zone
- Endurance
Your values
Targets relative to your threshold values. Enter your values to see absolute numbers.
100% is your threshold pace. Higher values are faster, lower values are slower.
| # | Step | Length | Target |
|---|---|---|---|
| 1 | Warm-upRecovery Easy, any stroke, settle in | 5 min | 75-85% CSS pace |
| 3 ×Repeat these steps | |||
| 2.1 | IntervalEndurance Easy freestyle, look up every 9 strokes | 5 min | 85-92% CSS pace |
| 2.2 | Rest Tread water or float, look around | 1 min | |
| 3 | Cool-downRecovery Easy, any stroke, close to shore | 5 min | 75-85% CSS pace |
About this workout
Open water feels different from the pool. The water is colder, you cannot see the bottom, and there is no wall to rest on every 25 m. This 28 minute session lets you get used to that step by step. After 5 minutes of easy swimming in any stroke, you swim three blocks of 5 minutes of easy freestyle, each followed by a minute of treading water or floating while you look around. An easy 5 minutes closes the session.
Keep the pace easy throughout. Breathe out slowly under water, the cold can make you want to hold your breath at first. Lift your eyes every nine strokes or so to check where you are going. If you feel uneasy, roll onto your back, breathe and continue when you are ready.
For swimmers who are new to open water. Always swim with others or at a supervised venue, wear a bright cap and use a tow float.
Tips
- Enter the water slowly and splash your face before you start swimming.
- Swim parallel to the shore so you can stand up or get out quickly.
- Breathe to both sides so you can see the shore and the open water.
Good forOpen waterSprint triathlonGeneral fitness
Season phaseBaseAny time